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9-minute AMRAP (as many reps as possible)
Complete an ascending ladder of three movements increasing by two reps each time (2/4/6/8/10 etc.) as far as you can go in the 9-minute time cap. Your three movements are:
YOU GO, I GO PUSH-UPS
Both athletes must start in the plank position before completing their alternating reps. From the plank position on your hands, drop chest to ground and then back up to full extension before your partner starts their rep. Reps are alternating. Each person does half the number of reps required. For example, 2 reps = one push-up each.
Scaling option: Push-ups can be done on your knees.
(one rep = one push-up)
Both athletes must squat together, the synchronisation is at the top of the rep. We're looking for the squat depth to be below parallel.
(one rep = one synchro squat)
One person lies on the floor while the other person completes their reps by jumping over their partner. Once this is done, switch over. Each person does half the number of reps required. For example, 2 reps = one jump each.
We're looking for a two-footed lateral jump over your partner.
Scaling option: Step over your partner one leg at a time but ensure that both feet fully touch the floor each side.
(one rep = one partner jump)
YOUR FINAL SCORE IS THE TOTAL NUMBER OF REPS COMPLETED.
For example, if you finish all rounds up to 10 reps plus 4 push-ups, your final score would be 94.